Deload week post Open
11th – 17th November 2019
The aim this week is to:
Overview for this week:
Monday: Deck of Death team workout
Tuesday: Power Snatch waves
Wednesday: Classic benchmark ‘Kelly’
Thursday: Body building
Friday: Benchmark WOD ‘Incredible Hulk’
Saturday: Partner WOD / Overhead squats
Sunday: Olympic lifting class / Rest day
MONDAY 11th NOVEMBER (deload)
5 sets of 5 reps @ 60%
All sets to be performed at the same weight, not a build.
‘Deck of Death’
Teams of 3 or 4
20 min AMCAP (as many cards as possible)
TUESDAY 12th NOVEMBER (deload)
Power Snatch waves:
1 x 3 @ 60%
1 x 2 @ 70%
1 x 1 @ 75-80%
3 waves, rest 60-90secs between sets and 2 minutes between waves.
15 minute EMOM
Min 1: Bike, hold RPM/pace that is faster than your 10 min max cals pace/RPM.
Row, hold SPM/split similar to your 2k pace.
Min 2: 6-12 strict ring dips / box dips (quality reps)
Min 3: 6-12 Toes to bar / knees to chest (quality reps)
WEDNESDAY 13th NOVEMBER (deload)
CROSSFIT BENCHMARK WOD:
5 rounds for time
30 box jumps 24/20”
30 wall ball shots 9/6kg
Time cap: 35 mins
Make sure if you finish this one before others, stay around to support/cheer on the rest of the team until everyone is done! Stretch and mobilise in remainder of time.
THURSDAY 14th NOVEMBER (deload)
8-12 Unbroken Strict pull ups
8-12 Weighted push ups
(Rest 2 mins between sets)
4 rounds Not For Time / For time (you choose)
21 KB swings 24/16kg
27 Ab mat sit ups
33 Double unders (66 singles / 10 attempts)
FRIDAY 15th NOVEMBER (deload)
10 minutes to build to a moderate-heavy 5 reps.
Not a max, something that feels good and with great technique.
AMRAP in 20 minutes
5 Deadlifts (50/35kg)
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat
SATURDAY 16th NOVEMBER (deload)
The Overhead Squat
12 minutes to work on the Overhead squat and build up to a heavy single for the day. (Take bar from the rack)
Not a max, something that feels good with great technique.
(Split work however between pairs, one works and the other rests.)
Buy in- 50 cals row / 40 cals bike
Then, 10 rounds of:
8 overhead squats 42.5/30kg
12 Bar over burpee
SUNDAY 17th NOVEMBER
Olympic lifting class / rest day